In this episode, Justin and Jordan discuss intermittent fasting (IF) and its current state within the scientific literature. As promised, we dive deep into the multiple strategies behind, and reasonings for, the implementation of intermittent fasting, time restricted eating and caloric restriction as a strategy for overall health and performance.

Episode Summary

• 03:00 Circadian Rhythm & “Clocks”
• 06:00 Melatonin & “Clock” Regulation 
• 07:00 Blood Glucose & Considerations
• 08:12 Metabolic & Pre-Metabolic Conditions 
• 09:50 High Fat & High Carb & Shift Workers
• 11: 20 Macro Composition & Food Choice & Metabolism of Shift Work
• 12: 12 Quantity and Duration of “Feeding Times”
• 13:10 IF & Caloric Restriction
• 13:45 COFFEE & METABOLIC CLOCK
• 14:38 Coffee & IF & Goals of Fast- Does Coffee Count?
• 16:15 Performance & IF & Temporary Ketosis & Aerobic Training
• 18:28 Hormones & Regulation 
• 21:00 Cell Autophagy 
• 21:55 Jordan Hates Juice Cleanses 
• 23:08 IF for Alzheimer’s and Parkinson’s Disease
• 24:41 Validity of Studies with Murine Subjects
• 26:12 IGF-1 Within Longer Fasts (24+ hours)
• 28:45 Oscillations of IGF-1 and Benefits 
• 29:34 Leptin & Hunger & Regulation
• 30:00 What is Diabetes & Support for Mediation via IF
• 33:34 Gut Microbiome, Varied Diet & IF
• 34:47 Cancer & Autoimmune Diseases and IF
• 38:58 Celiac Disease & IF & Potential Relief of Chronic Inflammation 
• 41:05 Take Home Points & Personal Experiences 
• 41:04 Types of IF Protocols -“Splits”
• 43:15 Consistency & Adherence to IF is Key!

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